Have you ever looked up at the sky and appreciated the beauty of clouds?

If so, you found awe in the self-organisation of a complex system. Self-organisation is one of the intrinsic behaviours displayed by complex systems. Dr Daniel Siegel (2020) in Aware observed that self-organisation is why clouds don’t always form straight lines or are random. No one knows why complex systems self-organise; it just happens; it’s as though an inherent intelligence is at play, guiding the system toward dynamic equilibrium. 

Once organised, the complex system becomes coherent. Coherence is a term that has specific meanings in disciplines as diverse as brain and consciousness research, logic and philosophy and classical and quantum physics. Some aspects of coherence are physical, such as the spatial coherence of swallows in a murmuration or photons in a laser beam, while others are non-physical, such as coherence in subatomic quantum systems. At the core, definitions refer to the interconnectedness, entrainment, and consistency of entities, ideas, or systems and describe a quality of wholeness. Viewed through the lens of systems theory, coherence implies an underlying order or structure that governs the relationships and interactions within a system. The term coherence can also apply to speech and emotional composure. Different objects and ideas can become coherent through resonance. Coherence is generally understood as an emergent phenomenon. Emergent phenomena can be understood through the phrase “greater than the sum of its parts”; whatever the qualities that are greater than the sum of their parts are emergent.

Coherence can be understood as an orchestral conductor who co-creates harmony and coherent melody from different instruments - the instruments are not all playing the same notes, but there is an underlying order expressed through the conductor. A beautiful symphony is an emergent property of the various instruments playing with soul their various melodies at precisely the right time from which something greater than the sum of its parts emerges. 

Your mind and body are both complex systems forming another complex system when considered together. Coherence is introduced in the third year of training in Somatic Experiencing, where it is viewed as a form of organisation in the nervous system that acts as a measure of wholeness and comes about from harmony between systems keeping you alive. The principle is that when you are connected with yourself, there is a sense of wholeness and well-being. At the core is the view that coherence reflects how flexible and responsive the Autonomic Nervous System (ANS) is. Somatic Experiencing International (SEI espouses the view that coherence reflects a homeostatic state in which the human organism is self-regulating optimally. SEI, along with Dr. Daniel Siegel, view it as a reflection of homeostasis and health; however, as far back as the early 1980s, Paul Dell Ph.D. (1982) argued that the term “coherence” should replace the term “homeostasis” because it’s more precise.

Amongst the many expressions of coherence, the Mindsight and HeartMath Institutes’ research independently distinguished two types of coherence: physiological and psychophysiological. The term “psychophysiological” combines psycho (relating to mind) and physiological (relating to body) into one globally coherent entity.

Physiological Coherence

Simply put, coherence in your body is called “somatic coherence” or “physiological coherence”. This can also be called “bottom-up coherence” as it relates to your body’s innate rhythm of regulation that is not being mediated by your brain, which is “top-down coherence.”

According to the HeartMath Institute (2015:28), somatic coherence is characterised by the following:

1. High heart rhythm coherence.

2. Increased parasympathetic nervous system (PNS) activity, often called “rest and digest”.

3. Increased entrainment and synchronisation between physiological systems.

4. Efficient functioning of the cardiovascular, nervous, hormonal, and immune systems.

Neuro-somatic Coherence

Neuro-somatic coherence refers to optimal functioning, a harmonious alignment between the mind, emotions, and body. It is a state of physiological and psychological balance that promotes overall well-being and optimal performance. In this state, the heart, brain, and other physiological systems are in sync and working coherently and efficiently.  Neuro-somatic coherence is a form of top-down regulation. The HeartMath Institute (2015:25) use the term “psychophysiological coherence” which they define as a form of global coherence that includes physical, mental, emotional, and relational systems. Each system performs its tasks and is not doing the same thing. Each system performs autonomously at any given scale; however, perfect coordination exists across the whole organism. 

Daniel Siegel, in Mindsight, created an acronym to define neuro-somatic coherence, which he framed as:

“...connected, open, harmonious, engaged, receptive, emerging, noetic, compassionate, empathetic….The movement toward well-being is a movement toward integration. Coherence entails a flexible state of harmony that embraces many aspects of neural functioning and interpersonal connections… brain stem, limbic system, connections, left and right processes. As integration is across numerous dimensions of living, a sense of unity of being is revealed.”

This is easier said than done. In addition to psychoeducation, somatic trauma work is useful to everyone (I’ve come across) to cultivate the proprioceptive and interoceptive awareness required to enter into coherent states at will. There is also the need to metabolise localised freeze in various diaphragmatic structures throughout the body and disarm reactive triggers in behaviour that frustrates entering the state of neuro-somatic coherence. Such freeze responses are not just the result of big traumatic events but also the result of inhabiting a human body when you were young and experiencing life. These are implicit traumas. Somatic trauma work coupled with psychoeducation is also necessary to cultivate the proprioceptive and interoceptive awareness required to enter into psychophysiological coherence easily.

In mathematical terms, neuro-somatic coherence has five features; flexibility, adaptability, functioning well over time (aka resilience), energy (i.e., a sense of vitality), and stability. Siegel (2020) references research that concluded that the best predictor of health and happiness was having an interconnected brain, which leads to harmony. He also noted that a well-connected brain regulates emotions, thoughts, and behaviour (i.e., via connections between the limbic system, hippocampus, and prefrontal cortex). Research has shown that neuro-somatic coherence is associated with various benefits, including improved cognitive function and emotional intelligence, emotional stability, resilience to stress, enhanced immune system function, and overall physical and mental health. Neuro-somatic coherence is a state of internal flexibility in which your ANS can meet and respond to the world, which is critical as life is not in your control.

Neuro-somatic Coherence and Flow States

In The Rise of Superman, Stephen Kotler (2014) identified ten aspects of flow states. The ninth correlates with coherence in that there is a loss of bodily needs because the person is in an integrated state of being - the body-mind acts as one. He called it “deep embodiment.” Kotler went on (2014:66) to unpack some neuroscience around flow and noted that in flow states, your body is primed for sustained high-performance, not short-lived activation of your sympathetic nervous system (SNS). In other words, contrary to the idea that extremely high-performers need to be cortisol-fuelled adrenaline junkies, flow states do not emerge form from anxiety, high-stress, or fear-driven arousal of the ANS. Supporting this view, Antonio Domasio in Looking for Spinoza: Joy, Sorrow and the Feeling Brain (2003), asserted that feelings we label as positive are coherent in that:

“...the regulation of life process becomes efficient, or even optimal, free-flowing and easy, and emotions we label as negative, such as anger, anxiety, and frustration are incoherent.” 

Among other things, this frame highlights the limited efficacy of the command-and-control leadership paradigm when viewed through the prism of coherence and optimum functioning. Command-and-Control leadership only appears as the norm in inherently maladaptive belief systems and cultures, such as businesses and professions with high-performance and high-stress cultures such as law. In such environments, command-and-control is overused; it usually only appears to be efficacious and ultimately leads to serious long-term problems regarding team members' attrition and illness for myriad reasons. This affirms the findings of Daniel Goleman (2013) in Primal Leadership, which unpacked the essence of emotionally intelligent leadership and argued for the very sparing use of the command-and-control archetype of leadership and only in very specific circumstances, such as navigating crises.

Kotler (2014:85) affirmed the findings of the HeartMath and MindSight Institutes in the field of flow science when he unpacked the way coherence leads to flow. In essence, he argued that embodied coherence, personal and social, both display flexibility and resilience, which translates as a capacity to meet new challenges and learn new skills to find novel solutions. His findings show that cultivating psychophysiological flow is not only the way that professional athletes and extreme sports people achieve superhuman feats, but also he uncovered why coherence is a great fit for leaders: flexibility, resilience, and creativity are critical leadership attributes.

Steven Kotler asserted that the key to building a flowing life is to couple psychophysiological coherence with meaningful action. Finding meaningful action and assembling your life around it can be challenging. Uncovering what is truly meaningful involves delving into your depths and honouring what you find as a reflection of your essence. This process is soul-making and intimately correlated with your capacity to move beyond your conditioning, traumas, and triggers. Supporting the emergence of psychophysiological coherence and uncovering resonant meaning is the purpose of Life University and is reflected in the way we have built the curriculum. This is written below as the Flow State Protocol, which sits underneath my approach to leadership and informs my approach to one-on-one sessions.

Neur0-somatic Coherence and Heart Rate Variability (HRV)

Neuro-somatic coherence is reflected in your heart rate variability (HRV), which is the variation in the time intervals between heartbeats. When a person is in a state of neuro-somatic coherence, their HRV becomes more rhythmic and coherent. 

HRV refers to the variation in the time interval between consecutive heartbeats. It measures the beat-to-beat changes in heart rate and is influenced by the autonomic nervous system (ANS), which controls your heart's activity. Peter Levine (Somatic Experiencing International 2022:A1.5) defined HRV in the following terms:

“...the in-breath causes the heart rate to increase slightly, and the out-breath causes the heart rate to decrease slightly. HRV is the difference between those two rates; looking at the overall pattern can tell a lot.”

HRV provides insights into your autonomic nervous system's function and can be used to assess overall health, cardiovascular fitness, and stress levels. A higher HRV indicates a more flexible and adaptable autonomic nervous system, itself associated with better overall health and cardiovascular fitness. It suggests that the body can efficiently respond to various stressors and maintain homeostasis. Increasing HRV can be a sign of trauma being metabolised. On the other hand, a lower HRV is often observed in individuals with chronic stress, trauma responses, or certain medical conditions. The connection of HRV with the ANS makes it a very useful clinical tool for me. Somatic Experiencing and the Polyvagal training I’ve done with Deb Dana (and soon Kathy Kain in a couple of months) focussed on the role of the ANS in trauma formation and recovery.

Smartwatches are an ally in your quest to understand the relationship between your HRV, ANS, and your life circumstances because they can track your HRV in real-time. Using a mixture of Somatic Experiencing skills, stretching, and breath control with regular practice, I’ve increased my HRV by almost 50% in 6 months after purchasing a smartwatch in February 2023 (all my work is proudly 100% animal tested). I’ve also noticed how diet, exercise, workload, and relationships impact this biomarker. It took patience, discipline, and a soft-yet-strong mindset to progress in that timeframe.

Heart rate variability (HRV) is closely related to the Polyvagal theory, which Dr Stephen Porges developed. Applying insights from the Polyvagal Theory in coaching and psychotherapy kindled a paradigm shift across the industry. The Polyvagal theory explains the role of the autonomic nervous system (ANS) in regulating physiological and emotional responses to stress and social interactions.

According to the Polyvagal theory, the ANS consists of two branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is responsible for the "fight-or-flight" response, while the PNS promotes relaxation and restoration. The PNS has two components: the myelinated vagus nerve (associated with social engagement and regulation) and the unmyelinated vagus nerve (associated with immobilisation and shutdown).

HRV reflects the activity of the PNS, particularly the myelinated vagus nerve. When activated, the PNS increases HRV, indicating a flexible and adaptive response to stressors. This is known as increasing "ventral vagal tone" and is associated with better emotional regulation, social engagement, emotional intelligence, and overall well-being. This is why consciously increasing your HRV is a top-down process.

On the other hand, decreased HRV suggests a dominance of the SNS and reduced PNS activity. This can occur during stress, anxiety, or threat, leading to a less flexible response and is correlated with many potential health issues.

By measuring your HRV, you can gain insights into the balance between the sympathetic and parasympathetic branches of the ANS. It helps you understand how you respond to stress, regulate emotions, and interact socially. HRV can be used as a biomarker to assess the functioning of your autonomic nervous system and its connection to your mental and physical health, as it is a biomarker for your psychophysiological coherence.

Conclusion

Although most people have never heard of it, neuro-somatic coherence is the end goal of all inner work and trauma resolution. It is a core principle underpinning my work with individuals, teams and organisations. Cultivating neuro-somatic coherence leads people away from their trauma responses, conditioning, and reactive behaviours toward flexibility, adaptability, energetic living and stability. You can cultivate a life of sustainable high-performance that’s burn-out proof, leads to better health, higher emotional intelligence, and connects you to the life you were born to live; well-being is a natural state. The key is cultivating neuro-somatic coherence, unlocking what is truly meaningful to you, and living your life aligned with what you uncover. Neuro-somatic coherence has personal and social manifestations and is equally appropriate in personal and professional domains, in the latter case in cultivating an anti-fragile, trauma-informed, and emotionally intelligent leadership paradigm concerning your mindset that is also applicable in teams and across organisational culture.